Best Bicep Exercises for Women – An Expert Point of View

Best Bicep Exercises for Women Guide

“Wow, you must be working out?” Once you hear this question, 99% of the people will flex their bicep muscles and show the results of hours of hard work in the gym. Indeed, the biceps are one of the most popular muscles to train and have an important role in overall upper body strength development.

You can find dozens of online articles giving you their “best”advice on how to train your biceps in 5-minutes, with bands, with dumbbells, with bodyweight etc, without ever asking you what your actual fitness goals for the biceps are.

Sounds familiar, right? In this blog post I will explain to you how you can adjust your bicep training to fit your own needs with a few basic steps. You see, bicep exercises are great, but they only work if they are adjusted to an individual person and many “expert” articles seem to leave out this important aspect in their training routine. Therefore, the progress will be limited, which causes a decrease of motivation and eventually results in the person stopping training all together.

Our guide will show you step-by-step how the approach your training, the anatomy of the biceps, how to set your own goals, selecting the right exercises, the do’s and dont’s and how to get your results fast.

Ladies, it’s time to build some beautiful, toned and functional set of guns!

(Related: Best Women’s Dumbbell Set Review & Buying Guide)

Anatomy of the Biceps

I know what you’re probably thinking.

“Anatomy of the biceps?” “I am not really a fitness experts, therefore I do not feel very comfortable learning all these difficult latin names and such.”

Well, do not worry as that is the reason why I wrote this article. Having a basic understanding of the anatomy of the biceps will allow you to set your new goals in achieving those toned and shaped arm-muscles in no-time.

biceps exercises for women

Anatomy of the bicep muscles © 2014 WebMD

The biceps is a muscle on the front part of the upper arm. They include a “short head” and a “long head” that work as a single muscle. That was pretty basic, right?

Great, now that you have a basic understanding of the biceps muscles, it is time to set your fitness goals.

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Setting Your Goals

Fitness goals

Setting your fitness goals is an important factor in making progress

I am a firm believer that progress can only be measured by knowing the final destination. Without having a fitness goals you are just floating around a bit in the gym, unmotivated  and upset for not seeing the progress you so much desire.

Even the most simple goals are better than non and all. Therefore, ask your self what you want to achieve with training the biceps. A few examples;

  • Do you want to have more upper body strength to support your other exercises
  • You want to increase the size of your arms by adding muscle mass
  • You want to get more cut and defined biceps
  • You want to focus more on certain aspects of the biceps muscle for aesthetic and competition purposes

Take a few hours and really think your goals through, write them down in your daily fitness planner and let’s move to finding the right bicep exercises to match your goals.

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Selecting The Right Biceps Exercises

Now that you have selected your goals it is time to select the right exercises in order to achieve them. Each exercise will include a description with which muscle your train and how it fits into your program.

Standing Dumbbell Curls

  1. Start position: Keep the elbows close to your torso, stand up with a straight body, rotate the palms of both hands forward and let a dumbbell rest in each hand.
  2. Bring the dumbbell upwards with your arms curling the weight up to shoulder level. Squeeze the biceps on the top position for a brief second and exhale.
  3. Slowly lower the weight and inhale until you are back in the starting position
  4. Continue to exercises until you have reached the required amount of reps and sets.

Hammer Curls

  1. Starting position is the same as the Standing Dumbbell Curls
  2. The palms of the hands should be facing the torso, not forward.
  3. Bring the dumbbell upwards with your arms curling the weight up to shoulder level. Make sure that the elbow stays fixed and that only the forearm is moving. Squeeze the biceps on the top position and exhale.
  4. Slowly lower the weight and inhale until you are back in the starting position
  5. Continue to exercises until you have reached the required amount of reps and sets.

Variations: This basic exercise comes with a lot of variations. You can perform the dumbbell curls by alternating arms or in a seated position. Standing against a wall is also a good method to avoid “cheating” in which the person starts losing the correct form by throwing the weight and therefore “cheating” on the exercise in order to finish his set.

Focus: These two exercises focuses on both heads of the biceps. It is important to always target both of them, but in general most people have a dominant inner-head (thickness) compared to the other-head (peak). I recommend doing 2 sets of 10 reps for each exercise. And do not be afraid to go a bit heavy!

2x 10 = Standing Dumbbell Curls
2x 10= Hammer Curls

Wide Grip Barbell Curls

  1. Stand up upright with a barbell. The trick here is to grip to barbell about 10 cm wider than normal. Palms will be facing forward and keep the elbows close to torso. If you don’t keep the elbows close it won’t be a wide grip. Very important!
  2. Bring the dumbbell upwards with your arms curling the weight up to shoulder level. Squeeze the biceps on the top position for a brief second and exhale.
  3. Slowly lower the weight and inhale until you are back in the starting position
  4. Continue to exercises until you have reached the required amount of reps and sets.

Variations: This exercise can be performed with an EZ-bar as well or in combination with an Arm-Blaster.

Focus: This exercise is perfect for creating that extra peak and definition on the bicep muscle and give it nice round, toned and curved shape. Now do not worry, as non of the exercises will give you bulky arms without training to failure each training and having a muscle growth focused diet.

2x 10 = Wide Grip Barbell Curls

Schedule:

Warm up + Stretch

2x 10 = Standing Dumbbell Curls
2x 10= Hammer Curls
2x 10 = Wide Grip Barbell Curls

2x per week

After 8 weeks rotate to a new schedule and always consult your physician or trainer when starting a new training program.

Good luck!

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